Today I will do what others won’t, so tomorrow I can accomplish what others can’t. – Jerry Rice.

Announcements

Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713

Live Free Miami – CrossFit

Prehab

12 Dumbbell Halo (6 each side)

DEMO: https://youtu.be/XYPbz32Vgu8

12 Dumbbell Sumo Squats

X3

WOD: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 American Kettlebell Swings

12 Front Rack Reverse Lunges

12 Single Leg Jump Over

12 Goblet Squats
EXPLANATION AND DEMONSTRATION: https://youtu.be/xCUIXPDUnXE

Accessory Work

5 V-Ups

DEMO: https://youtu.be/nehQXD81LoQ

10 Flutter Kicks

DEMO: https://youtu.be/2c63nGXdLC0

X5